Thursday, July 19th - Sunday, July 22nd

Thursday, July 19th

15 minutes As Many Rounds As Possible [AMRAP]

1 Rope Climb

200 meter Dumbell Carry [55#/35# each hand]

Athletes, please plan ahead and wear thick high socks, or pants for the Rope Climb.

THURSDAY ENDURANCE @ ECC 8, 10, 12 Leeder Hill Repeats


Friday, July 20th

10 rounds [Minutes] of Snatch [Power, Split or Squat]

Each minute, athletes will perform 2 Snatches at 90% of their one rep max.

Athletes will rest the remainder of the minute.

Immediately following the 10th minute:

3 Rounds for Time

5 Pullups

10 Pushups

15 Air Squats


Saturday, July 21st

8 Rounds for Time

200 meter run

20 Double Unders [Single under substitution 1:3]


Sunday, July 22nd

Amnesty - Pick a workout you missed from the previous week [no repeats]